1. You will learn a meditation posture.
A meditation posture is a comfortable, steady pose in which the head, neck and trunk are aligned. Your meditation posture will depend on how you feel comfortable. Some people sit on the floor. Others sit on a chair.
2. You will learn to breathe diaphragmatically.
There are very few people who by adulthood are naturally breathing diaphragmatically. On the other hand, all babies do. So, there are interventions to bring us back to a natural, relaxed diaphragmatic breath. Some of those interventions reduce stress and tension that many of us hold around the diaphragm: the large, domed muscle that attaches at the base of the ribcage. Other interventions build strength in the diaphragm.
3. You will learn systematic relaxation.
Scanning your body is a simple practice that reveals areas of acute and chronic tension. Systematic body awareness relieves stress and improves health.
4. You will learn breath awareness.
Noises, jerks, pauses, and shallowness are some of the irregularities that awareness and practice will eliminate from your breathing.
5. You will learn to coordinate body, breath, and mind.
Spinal breathing is a practice that combines body awareness, breath awareness, and mental focus.
6. You will learn to regulate your breathing in a balanced and even way.
Deep, even breathing, breathing that is balanced between the left and right nostrils is the gateway to higher meditation practices. Alternate nostril breathing is a practice that promotes balanced breathing.
All along the way, your sense of peace and well-being expands. Your identity itself begins to include these tranquil feelings. And you are transformed.
